Wednesday May 20, 2015

A.) 15 minutes to Est.

1 Rep Max D/L

(rest 1:30-2:00 Min between Reps)


 

B.) 5 Rds. For Time:

40 Double Under s (50 singles)

10 Alt. Dumbbell Snatches

15 Sit-ups

20 Hand Release Push-ups

(Time Cap 20:00)

 

Tuesday May 19, 2015

A.) Min. 1- Wall Climbs 2-4 reps (30 Sec. Handstand Hold)

Min. 2- Face Down Plank 30-45 Sec. Hold

Min.3- Pull-ups 6-10 reps (Strict w/ Band for those that cannot Kip or Butterfly)

Min. 4- Broad Jumps 4-6 Reps (As Far as Possible)

Rest 3min. Then…

B.) For Time: 1,000 meter Row

(rest is time that last person finishes row)

C.) 3 Rounds For Time:

15 Slam Balls over Alt. Shoulders

15 Russian Kettle Bell Swings (70/53)

15 Fronts Squats (45/33)

Monday May 18, 2015

A.)  20 Min. to Est.

1 Rep B/S (rest at least 1:30 between sets)

B.) 6 Min AMRAP

5-Burpee Box Jump Overs

10-Ring Rows

20-Wall Ball Shots (20/14)

30-Double Unders (60 Single Unders for scaled)

Rest 4 Min. Then Repeat B.)

 

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